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22 Health & Fitness AIR RCEF July 13, 2017 Learning to love running Running is a sport to be embraced and not avoided, PTI CPL Brett Suttor reports. D Running can be made easier by taking a few things into consideration. Photo:AB Bonny Gassner O YOU avoid running because it hurts? Running is a natural action that is part of our DNA. Our body is put together with mul- tiple mechanisms to compensate the shock and loads that go through the body during a run. Here are some tips to consider before your next run. Correct footwear When was the last time you bought new shoes? Running shoes have a shelf life and should be your runners, not everyday shoes. Runners are for training. Were they fitted for you or pur- chased based on their look or price of them? Every human is put together differently and you should have shoes fitted specifically for your feet. Dress for the weather During winter it is important to dress for the weather. But just because it’s cold outside doesn’t mean you should hibernate. LOOKING FOR A CHALLENGE? Have you ever considered specialist intelligence collection? Applications are now being sought for employment in the ADF Human Intelligence (HUMINT) program. DO YOU FEEL YOU HAVE: • A high level of maturity and self motivation • The ability to work well with others (especially those of different cultural background) • The ability to sustain a high tempo • High levels of personal integrity, independence and resourcefulness? ADF HUMINT combines two specialist roles: Defence Source Operators (DSO) and Defence Exploitation Operators (DEO). Both fields are devoted to the collection of information from human sources which results in valuable intelligence for commanders and other stakeholders. Operators range in rank from PTE (e) to SGT (e) across Navy, Army and Air Force, with team leaders being AUSTINT Corps officers. Both trades are physically and psychologically demanding but ultimately highly rewarding. If you think you are suited to ADF HUMINT and are interested in working in a highly unique and demanding area APPLY NOW If you have any questions email adf.humint@defence.gov.au or call 07 3332 9713. To find out more contact the Enrolment Officer Ms Trish Ryan on 02 6243 4102 patricia.ryan@merici.act.edu.au merici.act.edu.au Ground strike position The position of your foot and the way it strikes the ground is usually the cause of running pain. If you’re a heel striker, where your heel strikes the ground out in front, this will normally mean your leg is in a fully extended position as you strike. This could be what causes your knee, hip and lower back pain. Next time you are running, try making a small adjustment and have your foot land on the ground underneath you, not out in front. This will almost certainly adjust your strike position from the heel to the ball of the foot. ‘ Our curriculum is wide and varied within a technology rich environment. Direct buses to the College are available from most suburbs and neighbouring NSW centres. If you have never run 10km before, set your sights on smaller, more manageable distance more frequently. – CPL Brett Suttor, PTI Mid line or core control When you are running you will automatically activate your core which keeps your body upright and makes filling your lungs easier. After running for an extended period of time you begin to fatigue and collapse through the core. This can lead to over-compensation in other areas. So if you feel yourself flexing forward, switch your stomach and lower back muscles on. Cadence When distance running, try to get into a rhythm. Maintaining the same speed and stride length should help prevent fatigue setting in early and enable you to focus on other things, like enjoying the sunshine. It’s also important to recognise what level you are at. If you have never run 10km before, set your sights on smaller, more manageable distance more frequently. Build up to a goal over an entire training cycle. If you have more questions go to your local base gym and ask the PTIs. They will be happy to help you on the way to your goals. Give your daughter the skills to build an exceptional future Merici College is an affordable secondary school, educating young women in a Catholic environment with a strong focus on pastoral care, and targeted support for ADF families with an ADF mentor on site. DPSJAN018/17